1. Practice large muscle groups first
This is a training principle that should be followed. Don't just follow your temper and practice at will when you pick up the equipment. The muscles of the legs, chest, and back are large muscle groups. The exercises of these muscle groups require heavier loads, otherwise it will be difficult to achieve results. So, when you have enough energy and can overcome heavier loads, train these muscle groups first. If you wait until the end of the training session to train these muscle groups, you will not be able to do what you want, the effect will be greatly reduced, and injuries may even occur.
For example, someone often starts training with three sets of bench press exercises with a 90kg barbell, and the second half of the class is done with three sets of triceps pushdown exercises with a 30kg barbell. One day, he reversed the order of training and first used a 34-kg barbell to do triceps push-down exercises. By the time he practiced bench press, he could only lift a 79-kg barbell at most. This is because the triceps have been trained with a certain load during the push-down exercise, and are tired and unable to complete three sets of bench presses with a 90-kg barbell.
In this case, for the fatigued triceps, the weight of 79 kilograms is close to the ultimate load, but it is far from enough for the development of chest and shoulder girdle muscles. Obviously, it is much better to complete the exercises involving more muscle groups first, and then complete the exercises of a single muscle. Because using a smaller weight when exercising a single muscle does not affect other muscle groups, but the single muscle itself can receive large stress stimulation.
2. Muscles should be trained alternately
This is also a training principle. Do not perform exercises on the same muscle consecutively. The muscle groups that are exercised alternately can recover to a certain extent after each exercise, so they can bear a relatively greater load each time they are exercised. Since the development of muscle strength and volume is closely related to training intensity, alternating exercises are more conducive to the growth of muscle volume and strength.
For example, in the bench press and triceps pushdown exercises, the triceps are the prime mover. Practitioners can do triceps push-down exercises immediately after finishing the bench press, which can overcome 30 kilograms of resistance. If he completes a set of standing elbow flexion and extension exercises between the two sets of exercises, he will be able to overcome 34 kilograms of resistance when doing push-down exercises, because the fatigued triceps have recovered to a certain extent.
If the trainer intends to continuously stimulate the same muscle, he should pay attention to the fact that the recovery interval must be sufficient.